Calorie Deficit Meals: Dining Out

Dining Out in a Calorie Deficit - Extended Version (Post of the week)

The words “Let’s go out to eat” can spark a little anxiety when trying to reach a specific body composition goal. It’s so easy to decline, and fall into anti-social patterns, distancing ourselves from friends and family because we don’t feel confident or comfortable in sticking to our guns and our goals.

We know a cheat meal from time to time can be good for us, mentally and physically. But if you’ve had your refeed for the week and/or can’t fit another refeed into your macros, here are our top tips for when you are Dining out:

-          Plan Ahead, consider reducing your carbs/fats during the day to the lead up to dinner, or add in an additional 15 minute HIIT session to increase your day’s calorie burn.

-          Check the menu before you go, most restaurants have menus available on their websites or on apps like ZOMATO. Create a plan of attack before you head out so you feel comfortable and confident when you make your order.

-          Be the designated driver. Commit to drinking water, diet soda or having 1 glass of alcohol, whilst you’re out.  

-          On the side. When ordering, your meals don’t be shy to ask for dressings or sauces on the side. Condiments can contain high levels of fats and carbs and are often over loaded on meals when dining out.

-          Cut Carbs a little, if you can’t manage to fit the extra carbs into your daily nutrition skip the bread at the start or ask for your meal without the carbs.

-          Do portion control when your meal first comes out, cut away the rough portion size you would like to eat. Once you finish your “portion” put down the cutlery and ask for a doggy bag to enjoy later!

-          Hit the fibre first, it can be tempting to dive straight into the most delicious looking component of your meal when it first comes out, we recommend saving the best till last! Start by having some of your side salad or green vegetables, they are generally lower in calories but higher in fibre and will help to spark satiety levels. 

-          Still feel like dessert? Half the calories and share it with a friend. Alternatively settle for a cup of peppermint tea. Peppermint tea aids with digestion, is low in calories and is naturally sweet. The perfect way to top off your meal.

Peppermint tea aids with digestion, is low in calories and is naturally sweet. The perfect way to top off your meal.

-          Savour the meal, take time while you eat to enjoy the conversation and each bite. Eating mindfully and slowly allows your bodies satiety to kick in and helps to avoid over eating.

Finally, you are human.  Feel like your willpower crumbled and you over ate? Don’t sweat it, we have all had this happen before. Be gentle with yourself and put those extra calories to good use the next day with an intense training session or an extra 15 mins of HIIT. Don't punish yourself by pushing your body too far or restricting calories further. Shake it off and jump back on your healthy nutrition plan.